http://www.phlabs.com/yes-your-cholesterol-can-be-too-low
If you want to maintain healthy cholesterol levels, bear in mind it is not a walk in the park. However, it is do-able and every effort you take counts. A number of factors come into play such as strong self-restraint, positive self-talk, psychological mindfulness, peer influence and self-discipline.
It has been a year since my comprehensive check up. I’m so glad to learn that my cholesterol level is within the recommended range. I’d like to share my health journey with you.
An Update
I’ve managed to cut down my LDL Cholesterol from a high 4.38 to 3.03 mmcl/L within a 12 month period. I must say it is not an easy ride as I have been succumbed to temptations when it comes to food. It is normal to have cravings for dessert and greasy food once in a while. The trick is to constantly engage the mind into a kind of self-talk which I will discuss later. The tricky part now is to maintain healthy cholesterol levels.
What I’ve learnt
What I’ve learnt throughout my health journey is that though genetics play a part in affecting cholesterol levels, never put yourself in the position where you end up believing that nothing can be done to lower LDL cholesterol. I was told by a GP that no matter what I do, my high cholesterol levels then can’t be lowered except with the help of statin. I was naturally upset by this information. It felt like I was doomed to such a fate. Alas, I have managed to prove her wrong though I have decided not to do a health check at her clinic due to distance issues.
I found myself following a low fat-low low-carbs diet which helps me flatten my tummy as well as lose weight. I now wear a size 6 to 8 pair of pants (depending on cut) from a size 10 to 12.
There is a lot of literature that recommends a high-fat low-carbs or low-fat high-carbs diet which have controversial results. This I am aware of as my attempt to lower cholesterol levels includes reading health related books. I recommend ‘Good Calories, Bad Calories : Fats, Carbs, and the Controversial Science of Diet and Health’ by Gary Taubes and ‘The New 8-Week Cholesterol Cure’ by Robert Kowalski as these books shed light on diet that works and adopting a healthy lifestyle. The former title though is quite intense as it delves into lots of research and controversies relating to various diet types.
Apart from the regimen I adhere to as discussed in my previous post some time back, I stick to low calorie food as best I can.
How to maintain healthy cholesterol levels effectively
- Stay away from prawns
According to Kowalski, prawns constitue 152 mg cholesterol which is the highest amount compared to all other shellfish. While I get tempted to have prawn noodle soup, prawn cocktail, prawn pizza or prawn curry at times, I refrain myself from doing so knowing that it can spike up my LDL cholesterol levels. There are people who say that having prawns once in a while is fine, and that is true. I will not contest that. However, in my case, high cholesterol level is genetically linked. Hence, I may be prone to cholesterol spikes and bringing it down can be a trying task. In my case, I will have a prawn sushi occasionally but refrain from having a whole bowl of prawn noodle soup, if this makes sense.
2. Abstain from high-fat and deep fried food
Staying away from high-fat food such as confectionery, desserts, pastries including pies, tasty high-fat cheeses and fast food can be a challenge. This is especially so when I’m stressed or feel the need to pamper myself. The same goes for deep fried food such as chips and fried chicken wings. During morning tea at work or when I attend parties, I have cakes and pastry in teeny weeny portions but abstain from such food at other times. Such foods contain trans fats that when eaten excessively over time can result in high LDL levels. For cheese, I take light Kraft slices. It is not as tasty as cheddar or other high fat cheese but I can eat it guilt-free, knowing it is a way to maintain healthy cholesterol levels. I have successfully managed to abstain from chips for a year now. That shows how strong I have been so far to resist tempting food.
3. Say no to white savoury bread
I used to enjoy nibbling on spinach and feta twists consisting of white bread. I also love other savoury fare that is easily obtained from the bakery. This includes brioche and croissants. Though tasty, bread made from refined flour can spike up blood-sugar levels and cause weight gain. Brioche and croissants contain excessive amounts of butter which isn’t heart friendly. I have managed to stay away from these through self-talk and ravel at the positive outcomes achieved from such abstinence. My previously round tummy is now flat and I’ve lost 8 kg since Oct 2017.
4. Consume high soluble fiber food
Food that contains high soluble fiber may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Such foods include, oat, oat bran, prunes, black beans, barley, figs, brussels sprout to name a few. I make it a habit to consume oat meal for breakfast which I make it as appetizing as possible. I now love it.
5. Constantly engage in self-talk and visualization technique
When I come across high fat high carb food, I tell myself not to get them and picture my ideal self, that is slim with a flat tummy. I also create self awareness of the outcomes of taking such food when I’m tempted. I must say that once I’ve exercised these techniques, the temptation to indulge in high fat high card is reduced over time. Your mind gets attuned to your habits in consuming healthy food and over time, your mind and body works in perfect sync.
For a start, I agree that it is tough to stick to a healthy diet and even harder to maintain healthy cholesterol levels. First of all, there must be a will and then a way is paved for you to embark on a healthy journey. Trust me on this. My journey doesn’t end here. I’m now aiming to achieve LDL levels of 2 mmol/L next year. Join me on this journey.